How to eat pasta and not get fat: the main secrets are revealed

Pasta will not harm your figure if you know how to choose, cook, and season it correctly. To eat and not get fat, you need to give preference to whole grain products, reduce the glycemic index, and adhere to the norm.

OBOZREVATEL, together with grazia.it, offers to familiarize you with the main secrets that will bring noticeable benefits to the body.

Lowering the glycemic index

Pasta has an average glycemic index (GI). This means that after eating them, blood glucose values increase significantly, and insulin produced by the pancreas has difficulty removing excess sugar.

This is a dangerous phenomenon that immediately leads to dehydration, fat accumulation, and increased appetite, and ultimately can also contribute to diabetes.

However, there is a trick to reduce the glycemic index of pasta: you need to cook it al dente. In fact, the longer the cooking time, the higher the glycemic index.

Choosing whole wheat pasta

In addition to the cooking time, the choice of type is also of fundamental importance: the pasta to be served should always be made from whole wheat flour. It slows down the absorption of sugar and makes you feel full.

In addition, such pasta contains a large amount of:

• antioxidants, which are essential for fighting inflammation;
• fibers that stimulate the intestines;
• minerals that are important for bones and muscles.

Pay attention to sauces and seasonings

The secret lies in fibers and proteins: they can significantly reduce the glycemic index without affecting the figure. For this reason, it is necessary to combine pasta with vegetables (preferably zucchini, eggplant, broccoli, and greens) or with a lean sauce (meat or fish). You can also season them with one spoonful of olive oil.

Beware of large portions

Pasta should be weighed, not just poured into the pot by eye. In the latter case, there is a risk of exceeding the norms. The portion that should be consumed during one meal is 80 grams (raw weight).

However, since the daily carbohydrate requirement is about 45-60%, you can eat other cereals throughout the day, such as corn flakes for breakfast or a couple of slices of whole wheat bread for dinner.

Can I eat pasta for dinner without gaining weight?

It is better to eat them for lunch to give your body more time to digest everything.

However, this is not an absolute rule: in some cases, pasta for dinner can even be beneficial. For example, those who suffer from sleep disorders are advised to include them in their evening meal at least 2-3 times a week. The same goes for bread, barley, and brown rice. These foods are particularly rich in tryptophan, which stimulates the production of serotonin, a hormone that promotes relaxation and improves sleep quality.